Does running destroy your knees?

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skinny0000
skinny0000 Posts: 90 Member
in Fitness and Exercise
I am thinking about switching up my exercises. It seems silly but I got it in my head that running will destroy my knees. My friend says that being fat destroys them, not running. I weigh 256 lbs. (116 kg. or 18 stone 4 lbs.)
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  • contingencyplan
    contingencyplan Posts: 3,639 Member
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    High impact exercise of any kind--which running is--can cause irreparable damage to your joints if you are a) significantly overweight, or b) your form is anything less than perfect. Can you start running when you are overweight? Yes but your form has to be absolutely flawless, and you have to take very special care in what shoes you wear. That being said, just by being significantly overweight and trying to go about your normal day to day life you're already causing a lot of stress to your knees, so it's something to consider.
  • Loralrose
    Loralrose Posts: 203
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    Being overweight is hard on your knees 24/7. Running is very hard on your knees while you're running. Running while overweight is exponentially more wear and tear on the joints. Maybe you could find a lower impact activity? Bicycling, swimming, hiking, etc are all much easier on your knees.
  • cinebibliophile
    cinebibliophile Posts: 18 Member
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    If you have the right shoes, you start slow, and you listen to your body, you can run without causing an enormous amount of pain in your knees. I am overweight (210) and I am a runner. Not super fast, I'll never win a race, but I run. Before you discount it, give it a try and see what you think of it. If it is not the right time for you, try it again when you're in better shape. Just be careful - as you should be in any exercise! :) Good luck!
  • ValGogo
    ValGogo Posts: 2,168 Member
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    I just limped home from the gym, and have my knee up with ice. this is the result of old injuries, coupled with my 50 extra lbs and the humidity right now. My knee is on fire. I want to die.

    If I can't work out I'm going to be really unhappy. the weight has to go, go,, go if I want to preserve what I have left of my knee.

    that said, be careful. listen to Contingency Plan and get the right shoes and watch how you step. It's all important. Start slow. I like the idea of running/jogging but it's out of the question for me right now.

    Good luck. Remember, get good trainers designed for running.
  • sloseph
    sloseph Posts: 157 Member
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    when ever i put on weight i get to around the 15st mark my knees start giving my jip, i thought i could never be a runner because i have week knees, but i got some good running shoes with a bit of cushioning and i've never had a single problem with my knees, i go as far to say that they have improved

    obviously this doesn't apply if you got a preexisting injury from something else but if it's just that your worried about your knees because of your weight i'd say go for it, you might want to speak to your doctor about it just to make sure
  • Shropshire1959
    Shropshire1959 Posts: 982 Member
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    No - we were Born to run .. we evolved that way --- we didn't evolve to be overweight - which puts more strain on many parts of our body.
  • chadya07
    chadya07 Posts: 627 Member
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    my doctor was thrilled i was running. last time i saw him i was 267. now i am 245. he he encouraged me to keep it up. never mentioned my knees. so far my knees are fine. actually my everything feels much better, including my back, since i started running. i was really concerned it would hurt my lower back issues but it improved them. especially when i added consistent weight training.
  • SteveTries
    SteveTries Posts: 723 Member
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    Do it wrong and it certainly can!

    Here's how you can avoid the mistakes that I made (and I hear others report regularly):

    1) Get fitted for the correct shoes BEFORE you start - use a specialist running shop rather than a chain store or online. The savings aren't worth it.

    2) Learn how to tie them correctly so your foot isn't moving laterally or vertically inside the shoe - if it does your footfall is unstable and the stresses can transfer onto the knee. YouTube or your running store can advise

    3) Research gait. Plenty of very good instruction videos on youtube that will show you the correct biomechanics. Landing on the heel and landing in front of the body both are like putting the brakes on and it sends a shock wave up the leg, through the knee and to the hips.

    If you start out the right way you can avoid problems and injuries that will niggle you for years.

    good luck and enjoy!!
  • PrimalGirl
    PrimalGirl Posts: 148 Member
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    3) Research gait. Plenty of very good instruction videos on youtube that will show you the correct biomechanics. Landing on the heel and landing in front of the body both are like putting the brakes on and it sends a shock wave up the leg, through the knee and to the hips.


    This in particular. Learn to midfoot strike, not heel strike, right from the start. Heels were not designed to be landed on, which is why modern running shoes have cushioned heels, otherwise it would hurt too much. We evolved to midfoot strike - that's really important to remember.

    'Barefoot' shoes will encourage you to midfoot strike, which means the impact goes through the ball/middle of your foot, your heel flexes rather than impacts the ground (it may not touch the ground at all, or it may just kiss) and there is minimal shock through the joints.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
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    I am thinking about switching up my exercises. It seems silly but I got it in my head that running will destroy my knees. My friend says that being fat destroys them, not running. I weigh 256 lbs. (116 kg. or 18 stone 4 lbs.)

    As long as you use a progressive plan to develop your running capacity and capability running will help develop the strength and control around the joints in the legs. If you try to do too much, too soon, then it can cause damage. So can pretty nmuch any exercise you choose.

    I started at about 200 lbs, and it was hard work. Now 16 months later I'm consistently running 40km per week and trainning for a trail half marathon. In the past I've had reconstructive surgery on both knees and ankles, so if running per se was a significant problem, I'd know about it.

    There are lots of progressive plans around, or you could just make it up yourself. to minimise your risk I'd suggest using a pre-packaged plan like a couch to 5K. Over the 9 weeks that'll tke you from a standing start to running for 30 minutes continuously. that's unlikely to be a total of 5K but it'll give you a solid base to work from.

    One of the key things for new runners is footwear, and given your weight I'd suggest going to a decent running store for a review of your gait and some recommendations. Good stores frequently have a returns policy so that if the shoe you buy doesn't work out you can replace it with another type.

    It'll certainly help you, but there re risks, as with anything. Personally I'd recommend it, I've found it useful.
  • 3laine75
    3laine75 Posts: 3,070 Member
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    I think it depends on your particular body. Running destroys my knees, so I don't do it but it can't possibly be the same for everyone or there'd be no runners.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
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    Running does not wreck your knees. There have been numerous studies that have shattered that old myth, in fact several have demonstrated the exact opposite however, like any activity, there are caveats.

    Running while extremely overweight increases the risk of injury, running using bad form increases the risk of injury .......the most significant risk factor is trying to do too much too soon too fast. It also needs to be stated that many instances of knee pain are actually manifestations of weak glutes and/or hips - cross train & strength train to manage this.

    If you weigh the risks of an overuse injury against the risks associated with a sedentary lifestyle it's a no-brainer.

    To the OP, at your weight I would suggest starting with walking and strength training (feel free to bike & swim etc too) and then gradually work your way into running short distances at a slow pace and (very) gradually build up.

    'Barefoot' shoes will encourage you to midfoot strike, which means the impact goes through the ball/middle of your foot, your heel flexes rather than impacts the ground (it may not touch the ground at all, or it may just kiss) and there is minimal shock through the joints.

    Mid foot strike yes.....barefoot shoes.....I seem to recall that a major maker/promoter of barefoot shoes just settled a lawsuit over spurious claims made in this regard.
  • casy84
    casy84 Posts: 290 Member
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    I hurt my knees just from walking from home to work(10km). I am not overweight, just out of shape.
    The doctor told me there's no permanent dammage, but I'll have to use the car for 2-3weeks then gradually increase the walking distance. He also told me that I didn't win the genetic lottery when it comes to knee-cap shape and I should be carefull.
  • Janautical
    Janautical Posts: 75 Member
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    This is an enlightening topic.

    For all of the people here who know a lot about running, can I piggyback on this question?

    I want to know if running/jogging while extremely obese (I'm over 350) will damage your breast tissue even if you're wearing a bra? Someone told me that once and it's made me paranoid . . . not that I could even get to a running speed for long enough for it to matter, probably.
  • BerryH
    BerryH Posts: 4,698 Member
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    Here's a fairly succinct summary:
    A Stanford University study found that older runners' knees were no less healthy than those of people who don't run. But while pounding the pavement is safer on the joints than contact sports like football, it's not totally harmless.

    "Women are four to six times as likely to be at risk of serious knee injuries from running as men, because they tend to have an imbalance in the strength ratio between their quadriceps and hamstrings, which can increase the risk of ACL injuries," Westcott says.

    That's why experts recommend doing a total-body strength workout at least twice a week in addition to your regular jogs to build up the muscles that support the knees.

    "You will enhance your running experience and also reduce your chances of getting injured," Matthews points out.
    http://www.health.com/health/gallery/0,,20765578_4,00.html
  • BerryH
    BerryH Posts: 4,698 Member
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    This is an enlightening topic.

    For all of the people here who know a lot about running, can I piggyback on this question?

    I want to know if running/jogging while extremely obese (I'm over 350) will damage your breast tissue even if you're wearing a bra? Someone told me that once and it's made me paranoid . . . not that I could even get to a running speed for long enough for it to matter, probably.
    Larger ladies (I wear an E-cup) should get properly fitted for a sports bra and make sure it's for high impact. When you try it on, jump up and down and do star-jumps. If you can feel the weight of your boobs tugging at your rib cage that is when you might damage the tissue over time, so you need more support.

    Some running friends wear two at once - an encapsulating bra (separate cups) with a compression (squash 'em'flat) over the top. Enell specialises in large size that do both at once. I personally favour Shock AbsorberMax Sports Bra Top Level 4. they're not cheap - expect to pay £30 - but they're well worth the investment.
  • SrMaggalicious
    SrMaggalicious Posts: 495 Member
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    I agree with a lot of posters about the importance of good form (I see alot of people favoring one side, or looking straight down when running) and investing in good running shoes (and replacing them every 6 mo or 500mi, whichever comes first). Of course, there's less pressure on the knees the more weight you lose, so take it slow at first. Start out slow, as most said, (I call it my "old lady jog" pace). You can actually build bone density from running, but overdoing ANY exercise is bad for joints. Doing NO EXERCISE is bad for your whole body. Take it slow, and again, as others have said, listen to your body.
  • Shropshire1959
    Shropshire1959 Posts: 982 Member
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    .....and replacing them every 6 mo or 500mi, whichever comes first...

    No need to do that with minimalist shoes.
  • yogicarl
    yogicarl Posts: 1,260 Member
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    I used to run with highly cushioned running shoes on dirt tracks and road and developed an acute pain in my right knee which comes back every time I come back to running after a rest of anything up to a year off. I have been around 30lbs overweight during this time and when running heel first the wear on the soles on my shoes reveal that I use the outside of my right foot more than the inner,

    Then I took up sea swimming and when I run barefoot on wet sand I have no pain at all. True, I am running on a much softer surface on the wet beach, but I am also running with a front first footfall, rather than heel striking. I think that has a lot to do with how weight and shock is passed throught the knee joint.
  • AnotherXFitGuy
    AnotherXFitGuy Posts: 58 Member
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    No - we were Born to run .. we evolved that way --- we didn't evolve to be overweight - which puts more strain on many parts of our body.

    This says is all.

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